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Prep Time: 30 Minutes Cook Time: 0 Minutes |
Ready In: 30 Minutes Servings: 6 |
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Full of flavor and color, this gumbo tastes like the real deal, except for being lower in calories and fat. âHealthy Cooking TEST kitchen Ingredients:
1/2 cup king arthur unbleached all-purpose flour |
3 cups reduced-sodium chicken broth |
1 small onion, chopped |
1 celery rib, chopped |
1 small green pepper, chopped |
1 tablespoon canola oil |
2 garlic cloves, minced |
8 ounces smoked turkey sausage, sliced |
1 cup frozen sliced okra |
2 bay leaves |
1 teaspoon creole seasoning |
1/4 teaspoon salt |
1/4 teaspoon pepper |
1 pound uncooked medium shrimp, peeled and deveined |
1 cup cubed cooked chicken breast |
3 cups cooked brown rice |
Directions:
1. In a large skillet over medium-high heat, cook and stir flour for 6-7 minutes or until light brown in color. Immediately transfer to a small bowl; whisk in broth until smooth.
2. In the same skillet, saute the onion, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir flour mixture; add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the sausage, okra, bay leaves, Creole seasoning, salt and pepper. Simmer, uncovered, for 4-5 minutes or until okra is tender. Stir in shrimp and chicken. Cook and stir 5-6 minutes longer or until shrimp turn pink. Discard bay leaves. Serve with rice. Yield: 6 servings.
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